Most athletes think a long, slow warm-up is the key to preparing for explosive training.

❌ Jogging laps.
❌ Holding deep stretches for minutes.
❌ Spending 20+ minutes "loosening up."

But here’s the truth:

If your warm-up is too long or too passive, you’re killing your power before you even start training.

The #1 Warm-Up Mistake Athletes Make

Your nervous system controls how fast you react, how powerfully you move, and how well you apply force.

If you spend too much time doing slow, passive movements before training, your nervous system drops into a relaxed state.

And relaxed athletes aren’t explosive athletes.

How to Warm Up for Maximum Power (In Just 9 Minutes)

Forget the endless jogs and static stretching. Instead, prime your body for explosive movement with this simple sequence:

1️ Release (3 mins – 3 x 1min drills)

90/90 Hip Range Finders (continuous movement for 1min)
Prone Hamstring Extensions (30sec each side)
Worlds Greatest with Rotation (30sec each side)

2️ Grease (3 mins – 3 x 1min drills)

Plate Overhead Walking Lunge (continuous movement for 1min)
Hip Bridge – 1 Leg (30sec each side)
Wall Acceleration March (continuous movement for 1min)

3️ Prime (3 mins – 3 x 1min drills)

Bounding (10m with walk back, as many reps as can be done in 1min)
Scoop Toss (10reps with 5sec reset between each rep)
10m Acceleration take off (10m with walk back, as many reps as can be done in 1min)

💡 Key Rule: Every warm-up should end with an explosive movement, so your body is primed to move fast.

Why This Works:

✅ Keeps your nervous system engaged so you’re primed for speed.
✅ Avoids wasting energy on unnecessary low-intensity work.
✅ Transitions straight into high-performance training.

Most athletes warm up to get looser—elite athletes warm up to get faster.

Try this 9-minute explosive warm-up before your next session—you’ll feel the difference immediately.

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